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Free Weekly Workout
Back Squat 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)
Rest as needed then,
Every Minute On The Minute For 16 Minutes (EMOM)
Even Minutes: 30 Double Unders
Odd Minutes: 15 Kettlebell Swings (53lb. / 35lb.)
Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat the required number of repetitions. Check your fitness journals and add 5lb. to each set from August 18, 2015, August 24, 2015 , September 1, 2015, September 17, 2015, or September 22, 2015.
Jacob is Athlete Of The Week
Congratulations to Jacob on being recognized as Athlete Of The Week at CrossFit Amundson. Jacob is part of the CrossFit Amundson CAMP Team (CrossFit Amundson Maximum Performance) of high-level Brazilian Jiu Jitsu fighters. In preparation for the recent Santa Cruz Pro Brazilian Jiu Jitsu Tournament, Jacob had been trying up to three times a day, including multiple session of sparring practice, coupled with CAMP workouts. All of Jacob’s hard work and dedication paid off, with Jacob winning First Place in the Blue Belt Division. The Santa Cruz Pro was the first professional Jiu Jitsu Tournament held in Santa Cruz, and a very important competition win for Jacob’s career in Jiu Jitsu. Congratulations Jacob on all your hard work, both inside and outside the gym. Osssssss.
The Complete Warrior Yoga Practice [video]
CAMP (8:00 AM – 9:00 AM at HQ)
Our CAMP workout will be our HQ session with modifications as needed, utilizing both Dumbbells and Medicine Balls.
Light WOD (5:00 PM – 6:00 PM at HQ)
Our CAMP workout will be our HQ session with modifications as needed.
Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)
Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel or personal yoga mat to Krav Maga!
Your Wife is Not Your Sister
Drawing on the experiences of love lessons learned the hard way, Greg Amundson offers insight into the unique relationship between a husband and wife. Best known for his worldwide CrossFit Goal Setting Course and extensive Law Enforcement career, Greg now opens his heart on the mistakes he made during his marriage to the most beautiful woman in the world.
Forging Elite Leadership
After surviving SEALFIT’s Kokoro Camp, Greg Amundson outlines a leadership model based on the physical modalities of CrossFit training.
“I’m leaving on a jet plane. Don’t know … .”
Lying on our backs, covered in wet sand, our heads pointing towards the ocean in the middle of the night, a large wave crashed over Tommy Hackenbruck and me, pulling us deeper into the frigid Pacific waters. As soon as we resurfaced, Tommy and I re-locked arms and continued in harmony, “Don’t know when I’ll be back again!”
I was freezing cold, hungry, tired, chafed from sand drills and incredibly sore, and I faced the dark truth that I had over 30 more hours of torment ahead of me. However, as Tommy and I sang our favorite John Denver song at the top of our lungs, there was nowhere I would have rather been than at Kokoro Camp No. 12.